Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	45% 1310kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	41% 53.5g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	79% 30g	38g per day for Men 19-50 years
Protein	152% 85g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	353% 1410μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23% 230mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	265% 21mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	174% 1220mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18% 661g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Young Cowpeas with Salt versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas with Salt vs Frozen Broccoli Spears:

• 1 kilogram of Cooked Frozen Young Cowpeas with Salt has 3.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 14.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, 26.3 times more Vitamin C, 4.5 times more Vitamin E and 2.8 times more Vitamin K than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas with Salt vs Frozen Broccoli Spears:

• 1 kilogram of Cooked Frozen Young Cowpeas with Salt has 5.1 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 14.2 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.8 times more Calcium and 1.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Cowpeas with Salt has 4.5 times more Energy, 4.4 times more Carbohydrate, 3 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• Both Cooked Frozen Young Cowpeas with Salt and Frozen Broccoli Spears offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.